Men’s Expert Plan / Day 2 of 30
Day 2 – Archer & Climbers
Preview the movements in order, from warm-up to cool-down.
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Shadow Boxing with FootworkExercise demonstration
Technique cues
- Take a light boxing stance with your hands near your face and your knees slightly bent.
- Throw alternating punches while rotating your torso and moving lightly on your feet.
- Throw alternating punches while running lightly in place.
10 movements
5 min active / ~7 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Wrist Warm-Up
- Technique for Butt Kicks with Chest Opener
- Technique for Burpee to Plank
- Technique for Fast Mountain Climbers
- Technique for Kneeling Archer Push-Up
- Technique for Bird Dog
- Technique for Pike Walk-Out
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Wrist Warm-Up
- Technique for Side Step and Reach
- Technique for Easy Run in Place
- Technique for Standing Oblique Twist
- Technique for Butt Kicks with Chest Opener
- Technique for Lateral Run to Jack
- Technique for Burpee to Plank
- Technique for Ghost Rope
- Technique for Fast Mountain Climbers
- Technique for Kneeling Archer Push-Up
- Technique for Bird Dog
- Technique for Pike Walk-Out
- Technique for V-Sit and Punch
- Technique for Reverse Plank March
- Technique for Flutter Kicks
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.